WARM-UP
1 set: 10 alternating Scorpion Stretch 10 Alternating Spiderman Stretch AMRAP 5: 10 Jumping Jack 10 alternating Lunge 10 Pushups 10 Situps 1 set: :20 8-m shuttle run – Rest :10 :20 Dumbbell Snatch – Rest :10 :20 Assault Bike for calories – Rest :10 :20 Weighted Box Step – Rest :10 :20 strict Burpees NOTES
Rx / Intermediate Hope For Refugees 3 rounds for reps: 1:00 8-m shuttle run 1:00 Dumbbell Snatch (35/50 lb) 1:00 Assault Bike for calories 1:00 Weighted Box Step (20/24 in) (35/50 lb) 1:00 strict Burpees – Rest 1:00 between rounds. – Use a single DB for snatches and step-ups. – 1 8-m shuttle run = 1 rep. BEGINNER 3 rounds for reps: 1:00 8-m shuttle runs 1:00 DB snatches (15/25 lb) 1:00 bike for calories 1:00 DB box step-ups (20 in) (15/25 lb) 1:00 strict burpees – Rest 1:00 between rounds. Stimulus & Goals
Competition: 80 min Warm up: 20 min See above Workout 1: 20 min Today’s Rx Workout 2: 15 min Deadlift For load: 1 set: 10 reps (107%) 12 reps (103%) 14 reps (98%) – Rest 3:00 between sets. NOTES
Workout 3: 15 min 4 sets: 12 GHD Hamstring Curl 15 weighted Situps 20 Banded Side Steps (moving right) 20 banded side steps (moving left) NOTES
Stretching: 10 min 2 sets: :30 Groiner Stretch / side :30 Russian Twist
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Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
May 2024
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